Low Carb BBQ & Buffalo Cauliflower Wings

6 Servings179 cals

You can use cauliflower to make a low carb pizza crust, pancakes, and even mashed potatoes. Today, we add to that list with these super easy and delicious Cauliflower Wings or Cauliflower Bites!

Call them whatever you want but these wings or bites take less than 5 minutes to prep!

In most cauliflower recipes you’ll start off by preparing your cauliflower separately, which adds a ton of time to the recipe. With this one, we just dive right into making the cauliflower wings which makes it that much easier.

5 Easy Steps

Step 1. Take out and chop up your cauliflower into whatever size pieces you want, big or small. I find it’s easiest to chop it in half and go from there.

Give those pieces a quick wash.

Step 2. Add into a bowl 3/4 cup of almond flour or really any flour. I prefer almond flour for the macros here. You’ll drop the fat in the recipe drastically by using a non-nut flour like oat flour.

Continue with an optional tablespoon of garlic seasoning, a little pepper, salt, 1/2 cup of an unsweetened milk substitute, and 2 large egg whites.

Mix those up until you get a somewhat thick texture.

Step 3. Give your cauliflower wings a little batter bath in your mix until all of them are coated. You should use most (hopefully all) of your mix here.

Place your cauliflower wings or bites onto a baking pan lined with parchment paper for easy clean up and bake those on 450F/232C for 20 minutes.

Step 4. While those are baking take out 2 bowls or 1 if you just want 1 sauce.

All you need here is your favorite macro friendly buffalo sauce and your favorite macro friendly bbq sauce. Add those into a bowl with 2 tablespoons of olive oil or butter.

Mix those up and you’re ready for your last step.

Step 5. Take out a food brush (the silicone one below will last forever!) and use it to coat your pieces.

Once all of your cauliflower wings are coated go ahead and toss them back into the oven on 450F/232C for 20-25 minutes or until they look crispy.

The goal of this recipe aside from tasting great is to also not waste any of our ingredients. The amounts in this recipe are for 1 head of cauliflower. You can easily double or triple this cauliflower wings recipe to make as much as you need.

To add a little more protein to the recipe I also like to make a little Greek yogurt dipping sauce that I include below!

Easy Baked Buffalo Cauliflower Wings Recipe

Low Carb BBQ & Buffalo Cauliflower Wings

Looking for a healthy appetizer? These low carb BBQ or buffalo Cauliflower Wings that are packed with protein should do the trick!
5 from 4 votes
Print Pin Rate Save Recipe
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Course: Appetizer
Cuisine: American
Keyword: bbq cauliflower, bbq cauliflower wings, buffalo cauliflower, buffalo cauliflower wings, cauliflower bites, cauliflower wings, low carb wings
Servings: 6 Servings
Calories: 179kcal
Cost: $3

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  • ¾ Cup Almond Flour - or Other Flour (Drastically reduce the fat in this recipe by not using a nut flour)
  • 1 Tablespoon Garlic Seasoning - *Optional
  • Salt - *Optional
  • Black Pepper - *Optional
  • 4 Ounces Milk Substitute - or Milk
  • 2 Large Egg Whites - or 2 Ounces Water

Buffalo Sauce

  • ½ Cup Buffalo Sauce
  • 2 Tablespoons Olive Oil - or Butter

BBQ Sauce

  • ½ Cup BBQ Sauce - Look for low/sugar free
  • 2 Tablespoons Olive Oil - or Butter

Greek Yogurt Dip

  • 1 Container Greek Yogurt - 5.3 Ounces Plain
  • 1 Teaspoon Parsley
  • Teaspoon Dill Weed
  • ½ Teaspoon Garlic Seasoning
  • ¼ Teaspoon Onion Powder
  • ¼ Teaspoon Black Pepper
  • ¼ Teaspoon Salt
  • Chives - *Optional


  • Cut up and wash your Cauliflower.
  • Mix together all of your Batter ingredients.
  • Dump in and mix around your Cauliflower pieces until they’re fully coated then throw them on a baking sheet lined with parchment paper and into the oven on 450F/232C for 20 minutes.
  • Mix together your Sauce ingredients in separate bowls (if you’re making both).
  • Use a brush to coat your pieces then throw them back into the oven on 450F/232C for another 20-25 minutes or until they’re crispy.



If you have any sauce leftover use it throw another coat on them right out of the oven!
Use whatever sauces you want if you don’t like Buffalo or BBQ sauce!
Double or triple the recipe!
Buy and/or use a silicone brush!
Calories in each serving (1/6 recipe around 250g) with Buffalo Sauce:
  • Calories: 179
  • Fat: 11g
  • Saturated Fat: 1g
  • Sodium: 484mg
  • Carbs: 11g (Net Carbs: 4g)
  • Fiber: 7g
  • Sugar: 3g
  • Protein: 9g
Calories in each serving (1/6 recipe around 250g) with Sugar Free BBQ Sauce:
  • Calories: 179
  • Fat: 11g
  • Saturated Fat: 1g
  • Sodium: 604mg
  • Carbs: 11g (Net Carbs: 4g)
  • Fiber: 7g
  • Sugar: 3g
  • Protein: 9g


Serving: 250g | Calories: 179kcal | Carbohydrates: 11g | Protein: 9g | Fat: 11g | Saturated Fat: 1g | Sodium: 484mg | Fiber: 7g | Sugar: 3g


  1. Chase on October 30, 2022 at 10:00 pm

    5 stars
    Amazing recipe!!

  2. Gavin Bradbury on June 2, 2022 at 5:11 pm

    5 stars
    Nice like these going to try a peri peri version

  3. Marilyn on August 29, 2020 at 9:16 am

    5 stars
    Simply Delicious!

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